Aiawork.weebly.com



Tuesday day one6398260952500Warm ups 10 mins (2 min) Calf Correct Foot Position The way to do this warm up is place your hands on the wall keep your back leg straight and bend the front one.53600351079500(2 min) Quadriceps Standing Will keeping your balance pull one of your legs up and let your ankle touch your butt.(2 min) Side Lunge Stand on your side and up straight and bend your front knee to the side and keep the back leg straight.right16065500(2 min) Spine curveLay on the floor and put your 2 hands in front of you and pull your back up with keeping your arms straight legs must not come of floor.491172512573000(2 min)Shoulder Strangle While standing put one arm in front of the other and pull that arm that is in front in. 639127513906500561022510287000Main part 30 mins(10 min) Punches-upper cut, hook How to do a upper cut is that have one hand in a block and the other hand comes from below and upper hook the way to do a hook this one hand in a block and the other hand comes around and in a l shape.(10 min) Kicks-side kicks, snap kick Side kick is meant to go to the chest and face you are in a spiring stand and your back leg is the leg that stricks.with a snap kick it breaks the person bones way to do it is spiring stand and kick straight fore (10 min) Blocks-head block, side blockHow to do a head block is that you bend your arm and put it to your head make sure that your arm is close to your head.to do the side block you bend your arm and liny to the side your blocking.Cool down 5 mins MeditationYou sit down with your legs crossed and you close your eyes and take deep breaths at your own speed.(1min)Shake it offThursday second dayWarm up (7 min)Push up 15 in 2 minYou lay on the floor and you put your hands in front of you and you push yourself up and you go on your toes and keep your back straight and DO NOT PUT YOUR BUTT IN THE AIRSit up 20 in 2 minflat on the ground and knees together You lay on your back and you bring your upper body to your knees but you have to keep your feet Jumping jacks 40 in 3 minsStand straight with your hands by your side. Jump up and stretch out your arms to the side and spread your legs out. Bring your legs together when coming down from the jump. Main part 30 mins(15min) Tornado Kick Stand in sparing stance with left leg in front. Lift front leg into a ‘L’ shape and twist body back and swing your back leg forward and kick.(15 min) Jab, Punch, Squat combination. With a sparing partner holding boxing pads jab the right pad with your left hand. Punch the left pad with your right hand. Then squat and continue the combination. Swap roles after 5 combinations. Cool down 5 mins(2:50 min) MeditationYou sit down with your legs crossed and you close your eyes and take deep breaths at your own speed.(1min)Shake it offTuesday (third day)Warm up (7 min)Burpees 20 in 4 minsJump up, squat down to the floor and then push legs back and do a push up and then jump up gain. Repeat 5 times and rest for 30 seconds then do another 5. (2 min) Calf Correct Foot Position The way to do this warm up is place your hands on the wall keep your back leg straight and bend the front one.53600351079500(2 min) Quadriceps Standing Will keeping your balance pull one of your legs up and let your ankle touch your butt.Main part 30 mins(15min) Ab WorkoutSit ups for 7 minsPLANKSLay down on the floor and get into a push up position. Bend your elbows and balance on your elbows and forearms. Put your body in a straight line. Hold your position for I minute and then relax for 30 seconds. Repeat 5 times. (15 min) Combination Hook, Punch and Jump kickWith a sparing partner holding boxing pads right hook with your left hand. Punch the left pad with your right hand. Then jump kick in the air and continue the combination. Swap roles after 5 combinations. Cool down 5 minsMeditation / Stretches You sit down with your legs crossed and you close your eyes and take deep breaths at your own speed.(1min)Shake it offThursday fourth dayWarm up (7 min)Push up 15 in 2 minYou lay on the floor and you put your hands in front of you and you push yourself up and you go on your toes and keep your back straight and DO NOT PUT YOUR BUTT IN THE AIRright16065500(2 min) Spine curveLay on the floor and put your 2 hands in front of you and pull your back up with keeping your arms straight legs must not come of floor.Jumping jacks 40 in 3 minsStand straight with your hands by your side. Jump up and stretch out your arms to the side and spread your legs out. Bring your legs together when coming down from the jump. 53600351079500(2 min) Quadriceps Standing Will keeping your balance pull one of your legs up and let your ankle touch your butt. Main part 30 mins(15 min) Jab, Punch, Squat combination. With a sparing partner holding boxing pads jab the right pad with your left hand. Punch the left pad with your right hand. Then squat and continue the combination. Swap roles after 5 combinations. (15 min) Combination Hook, Punch and Jump kickWith a sparring partner holding boxing pads right hook with your left hand. Punch the left pad with your right hand. Then jump kick in the air and continue the combination. Swap roles after 5 combinations. Cool down 5 minsMeditationYou sit down with your legs crossed and you close your eyes and take deep breaths at your own speed.(1min)Shake it off ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download